Training abdominal muscles to remove fat. Efficient self-service fitness methods for white-collar men

Touching the knee with your head

　　1. Stand with your hands naturally drooping, step back with your left foot, then straighten your right leg, and stand in a large "V" shape.

　　2. Bend your upper body forward, approach your right thigh, and try to get your head close to your right leg, try to let your nose touch your knees, and press your hands on the ground on both sides of your right foot.

　　3. Take 3 to 5 deep breaths, slowly lift your upper body, and return to your original standing posture.

　　Change your legs and do it again, and both legs Repeat the movements alternately, do 5 times each.

　　This action can provide lateral stretching to the spine, eliminate fat accumulation in the waist, stimulate the nervous system, adjust the operation of the five internal organs, and regulate the qi and blood, and naturally balance the yin and yang, the body will feel more comfortable and the complexion will be much rosy.

　　Effective simple bare-hand exercise

　　1. Lying flat on your back, tightly holding your feet together, and lifting them up for 10 cm to maintain this For about 10 seconds, put your feet down and repeat this set of movement 50 times. If you do it 100 times, the effect will be more ideal. 　　2. Lying flat, your feet are together, bent your knees, cross your hands behind your head, rotate your neck, face your face, raise your head slightly, and move your eyes to your knees, move your head upward 50-100 times.

　　3. Sitting forward on a chair, straighten your upper body, twist your hands tightly at both ends of the chair, and close your feet together. Lift up behind the face, hold the branch for 10-20 seconds, then put it down, and repeat this set of movements 100 times.

　　　It is not necessary to go to the gym when exercising. In fact, as long as you have a sense of fitness, you can exercise anytime and anywhere in your daily life, such as watering flowers, holding books, closing your belly, climbing stairs, mopping the floor, etc.

　　As long as you practice 2-3 times a week, the place where tissue is easy to generate in the lower abdomen will produce tough and powerful muscle tissue. In this way, the body will become healthy, and people will feel energetic, which can make people cope with their daily work efficiently.

TIPS - Best exercise time

　　Twilight exercise is better than morning

　In ancient times, there was a saying that "hearing chickens to dance" that most people like to exercise in the morning, but in fact, dusk (i.e. 5 to 7 pm) is more suitable for exercise and healthier than morning. This is because due to the body metabolism, the body has less water, the blood is sticky, various senses are not very sensitive, the exercise coordination ability is poor, and the heart rate and blood pressure fluctuates greatly, which is prone to sports injuries and various diseases, which poses a threat to health. At dusk, whether it is the physical strength, the body's adaptability and sensitivity, it reaches a peak, and it is most likely to accept changes in exercise volume and intensity, and it will not cause energy metabolism disorders and excessive negative organ functioning. Load phenomenon. Especially at dusk, the heart rate and blood pressure are relatively stable. For patients with cardiovascular and cerebrovascular diseases such as hyperlipidemia, cerebral thrombosis, heart disease, it is most suitable for exercise and is the safest.

Leave bad mood in the office at the office

　　Don’t rush to go home after get off work, leave it in the office for 10 minutes, leave your bad mood in the office, and don’t take it home as a hot spot for the family. You might as well try the following methods. Do your work in the company as much as possible. Try not to bring your briefcase home after get off work. In this way, without physical items, you will not be able to remind you of the difficulties you encounter in your work. Your mood at home will not be easily affected by your work; sit quietly at the desk, recall your work situation that day, write down your negative emotions at work today with a blank piece of paper, or use drawings to vent your mood, and then lock them into the bottom layer of the desk drawer, and don’t think about it anymore.